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PAIN & STIFFNESS: THE BEST WAYS TO WORKOUT WITH ARTHRITIS…

Pain & Stiffness: The Best Ways to Workout With Arthritis – guest post from Arthritis Hope.

When you’re in pain, the last thing you probably want to do is exercise. But understanding arthritis and its relationship to exercise is an important part of managing your pain and learning to live with arthritis. Now, there’s no one-size-fits-all pain relief guide, but there are many ways you can incorporate exercise and natural workout supplements into your daily routine to help manage pain and feel like yourself again. The benefits of exercise stem well-beyond muscle definition and weight loss. When you have arthritis, exercise can help maintain bone strength, protect joints, build muscle, decrease stiffness, and even possibly reduce swelling in some cases. Understanding arthritis is a complex subject, but learning about the relationship between exercise and arthritis is a great place to start.

So, let’s get moving and get into the best ways you can workout with arthritis!

Range of Motion Exercises

Exercises like these include dance, yoga, and regular stretching, but don’t worry. Understanding arthritis and doing range of motion exercises can be as simple as doing toe curls while you’re sitting at your desk. Arthritis makes it difficult to achieve full range of motion due to inflammation, pain, and stiffness, but incorporating simple exercises into your pain relief guide can make a noticeable difference in managing your pain.

Toe Curls

This exercise is perfect if your feet are a source of pain, and you can do this one while lying in bed. Slowly, curl all your toes toward the sole of your foot, then extend outward to the ceiling.

Glute Kicks

Stand with your feet shoulder-width apart, bend your knee, and bring your heel to your glutes (your bum muscle). This is a great exercise for understanding arthritis in your knee and increasing that joint’s range of motion.

T-Raises

This exercise should go in your shoulder pain relief guide. While standing tall, let your arms hang loosely by your side. Next, lift your arms up until they reach shoulder height, turning your body into a “T” shape.

Strength-Training Exercises

It’s easy to lose muscle when arthritis starts taking over. Lack of movement can lead to weak muscles and actually make your arthritis worse. Strength training can be used in combination with a variety of pain medications and natural workout supplements to maximize your exercise and help manage your arthritis. Simple movements like squats and leg lifts are great in building back muscle around joints that have been impacted by arthritis.

Hamstring Stretch

We’ll start off easy with something you should be doing every day for your body and mind: stretching. In your efforts to ease pain and start understanding arthritis better, hamstring stretches are a great place to start. Just sit on the floor with your feet straight out in front of you. Touch your hands to the floor, and slowly inch them up as close to your ankles as you can go without hurting yourself.

Knee Stabilizers

Make sure you have support at the ready for balance. With your feet together, put one hand on the back of a chair. Stand on one leg, then raise the other leg slightly to the side without bending it. Be sure to switch legs after your desired number of reps and mark it in your pain-relief guide.

Bicep Curls

This is a great strength-training exercise to help in understanding arthritis in the elbow and mitigating its pain. With weights or even full water bottles, place your arms in front of you with palms facing toward the ceiling. Then, bending at the elbow, bring the weights up toward your shoulders, hold, then slowly lower back down.

Stretching

Understanding arthritis and the everyday pain it causes can be frustrating, but stretching works to relieve arthritic pain from knees, shoulders, hips, back, and other problematic joints. These exercises are a must-have for every pain-relief guide. But it’s important to not overdo it.

Cat-Cow

Get on all fours with your hands placed below your shoulders and your knees below your hips. Tuck your pelvis toward your chin and lift your navel toward your spine(cat). Then reverse the motion and lift your chin, chest, and tailbone up toward the sky(cow).

Head Turns

You can do this one sitting down. Simply turn your head to the left, centre, and right, being careful to not over-extend your neck.

Arm Circles

This exercise works great for understanding arthritis and managing pain in your shoulders. Get in a T-position with arms at shoulder height, and rotate them forward, making big circles with your fingertips. You can repeat this motion going backwards as well.

If you have any doubts or questions about what exercises you should and shouldn’t be doing, be sure to consult your physician and get their input before committing to strenuous exercises or incorporating natural workout supplements. In all things, do what works best for you. Making your own personal pain relief guide is a great step to take toward understanding arthritis and managing your pain.

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10 REASONS WHY YOU SHOULD GIVE YOUR BODY A GOOD STRETCH…

We are all feeling cooped up at the moment, myself included, and with the awful weather we have had of late, it means many of us are not even getting out for a daily walks.

But stretching your body can be just as useful to your health. Stretching correctly helps keep muscles flexible and strong, which then helps improve joint mobility, posture and balance.

Everyone knows that stretching after exercise is essential for you and it also helps to increase circulation and workout recovery but it can help with many other things as well. Here are 10 great reasons to give your body a daily stretch.

  1. Stretching keeps you flexible, it keeps your muscles supple and strong which has a knock on effect at keeping your joints fully mobile.
  2. Stretching is great for your posture and can release those tight muscles you get from poor posture.
  3. Stretching is good for your health as they say it can help to deliver nutrients to muscles.
  4. Stretching can help lower high blood pressure.
  5. Stretching can help improve your sleep.
  6. Stretching can help relax your mind and reduce anxiety.
  7. Stretching can help to alleviate stress.
  8. Stretching can help with digestion and reduce inflammation and support the intestines.
  9. Stretching opens different parts of your body that have not been moved for a while.
  10. Stretching, they say, can decrease back pain, so it is definitely something I am going to try.

Different ways to stretch include Yoga, Balance Balls, the Melt Method, Tai Chi and Resistance Bands to name a few.

There are lots of videos online on stretching but I have some resistance bands I kept after breaking my foot so with the help of the infographics below I am going to start my daily stretch using those.

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BPB ALERT NEWS – COULD A ROBIOTIC BACKPACK REPLACE OPIOIDS TO RELIEVE BACK PAIN?..

An article in Mirage News caught my eye today. Could a robiotic ‘backpack’ replace opioids to relieve lower back pain? So, do you swallow another pill or wear something instead?

Mirage News wrote that sixteen million Americans-8 percent of the adult population-suffer persistent back pain. Many more visit their doctor for the occasional twinge. According to a 2018 study in JAMA, low back pain is one of the most common reasons given for prescribing opioids. That’s fueling the opioid crisis-and there’s little evidence the powerful painkillers even help.

Lou Awad, a Boston University Sargent College of Health & Rehabilitation Sciences assistant professor of physical therapy says that the solution, might not be a pill you swallow-it might be something you wear. Awad researches and develops robotic apparel, battery-powered exosuits that make mobility and movement easier for patients who have had a stroke.

A major clinical trial has shown that the exosuit can be a safe and effective tool for the lower limb rehabilitation of survivors of stroke. Read “A Step Forward” to learn more.

“The robotic apparel consists of cables that apply mechanical forces in parallel with the underlying muscles,” Awad says. “The system is designed to be worn like a backpack, with attachments over the shoulder, around the waist, and also around the thighs. It is very unobtrusive.” When the power’s off, the wearer can move, bend, and reach without any restriction. Hit the “on” button, and the device “responds to the speed and motion of the user to adaptively help lift and hold objects,” Awad says.

The material in this public release comes from the originating organization and may be of a point-in-time nature, edited for clarity, style, and length. View in full here.

I guess I can only say one thing and that is ‘watch this space’ – amazing !

Source: Mirage News